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Wednesday April 12, 2017

11
Apr

Wednesday April 12, 2017

Mobility/Activation: 2 rounds of

  1. 5 goblet squats at 55X1 tempo (5 count down, 5 count hold in bottom, 1 count up top to reset)
  2. :30/leg spiderman lunge stretch

 

Strength: Back Squat

 

70% x 8 x 2 sets

70% x 6 x 2 sets

70% x 5

 

Rest 2-3 mins between sets

 

Conditioning:

 

AMRAP in 5:00

 

9 deadlifts (135/95)

7 hang power cleans

5 push jerk

 

Rest 2:00

 

AMRAP in 5:00

 

7 deadlifts (155/105)

5 hang power cleans

3 push jerk

 

 

F: 75/55; 115/85

P: 95/65; 135/95

C: 135/95; 155/105

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